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This list contains Weight Watchers points and the latest points calculations: 1 cup = ~250 milliliters, 1 teaspoon = ~5 milliliters The points above are estimations based on average. Free Printable Weight Watchers Food Journal - PDF Download Printable Food Journal Click to download: Printable Food Journal Download and print this free daily food journal to track your daily food intake and points + ! Simply write down the food that you eat and it’s points and then deduct it from your daily point balance. Healthy Weight Loss Habits Tracker – Free Printable>30 Day Healthy Weight Loss Habits Tracker – Free Printable. It includes a full day of food including breakfast, lunch, dinner, and snacks that fit under the lowest 23. Download this free fitness planner to set your physical activity goals and track your progress. Original Weight Watchers Plan per Day: 9 oz protein; 3 fruits; 3 fats; 2 breads; 3 veggies (at least); 2 milks. 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